Circuit Training for Your Heart

If you think only aerobic training can improve your cardiovascular fitness, then you'll be surprised by the latest comparison of circuit weight training and cardiovascular exercise.

Brazilian researchers assigned subjects to a 12-week training program. One group of subjects served as an inactive control group, a second group performed aerobic exercise three times per week (35 minutes at 70% of maximal heart rate), and a third group did circuit training three days per week (lifting at 60% of their 1 repetition maximum for a series of exercises for 35 minutes).

The results showed a similar improvement in peak aerobic exercise performance for both training groups. Shockingly, the aerobic training group did not outperform the lifting group. Both groups improved lower body strength, but only the circuit training group got stronger in the upper body.

This study is a pleasant surprise for men and women who want to strengthen their entire body and improve their aerobic fitness in only three short workouts per week. You don't have to do slow, boring cardio workouts to improve your health (besides, you'd miss out on the upper body strength gains anyway).

For maximum results in minimum time, perform multi-muscle strength training exercises(such as squats, pushups, and rowing exercises) at a moderate intensity with minimal rest between exercises.

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